Edamame is a plant-based soy protein that is popular in Asian cuisine. It is usually boiled or steamed and served with a little bit of salt. Edamame is a great source of protein and contains high amounts of folate and vitamin K. Research has shown that genistein, a main component in soy protein, has anti-inflammatory, antioxidant, and joint protection properties, all potential benefits in the management of rheumatic conditions. This edamame and avocado spread on whole grain toast is a perfect protein-packed snack that provides a boost of energy!
Nutritional information (per serving*):
Calories: 200; Protein (5g); Total Fat (19g); Saturated Fat (3g); Monounsaturated Fat (9g); Carbohydrates (6g); Fibre (1g); Sodium (22mg).
- ¼ cup cooked edamame beans
- 1 tablespoon extra virgin olive oil
- 1 tablespoon tahini paste
- Juice of 1 lime
- 1 teaspoon minced garlic
- 2 tablespoons chopped cilantro
- ½ an avocado
- 1 stalk green onions, chopped
- Salt and pepper to taste
- Cook edamame beans as per package instructions. If using whole edamame pods, cook for 5 minutes in salted boiling water then remove the beans from the pods once cooled.
- In a food processor, mix edamame, avocado, tahini, olive oil, lime juice, cilantro, green onions, salt, and pepper until smooth.
- Divide the spread between two slices of whole grain toast.
- ✔ If you’re unable to find edamame in your area, you can use peas as a replacement.
- ✔ If you want to try a different way to prepare edamame beans other than boiling, try pan-frying and adding some seasoning.
- ✔ Place a sunny-side up egg cooked in olive oil on top of the toast for a balanced breakfast or light lunch.